1@rise to the day's maximum

Rest day - what did you do?

For time:

Cash in 35 wall balls 9/6kg
Then 5rds:
-12 t2b
-30m skillmill sledge push (damper 10/9)

TC 10

Warm up

Mobility and 3 rounds
1 min row
10/10 single leg glute bridge
10 goblet squats
:10-20s l-sit hold

Strenght
Back squat 5-3-2-2-1reps@57-67-76-86-90%
rest 2-2.5 min
Front Squat 5-4-4-4 reps @60-70-75-80%
rest 2 min

Metcon
3xtabata of rowing / 4min rest bwn sets

Accessory Work
3-4x10 db bench press
3-4x20 alt hand bicep curls
3-4x10-15 ghd sit ups + 15/15 side plank hip touches + 10-15s flutter kicks
rest as needed

Optional Extra
Emom 10
10/8 calories of ski erg

PERFORMANCE
EMOM x 9 MINUTES
MIN 1 - 8-10 Tempo Push-Ups (21X1)
MIN 2 - :30/:30 Single Arm Overhead KB Hold @ tough
MIN 3 - EZ Cardio Choice

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FITNESS
EMOM x 9 MINUTES
MIN 1 - 4-8 Incline Tempo Push-Ups (21X1)
MIN 2 - :30/:30 Single Arm Overhead KB Hold @ moderate
MIN 3 - EZ Cardio Choice

• RPE 5

Warm Up
3 min air bike or rowing
then 3x
20 air squats
20 alt leg v.ups
10 db snatch @light to moderate weight

Strenght
Deadlifts 10-8-6 and 2x5 reps @50-58-65-2x73%
rest 1.5-2.5min

Metcon
30 min Emom
1) Run or bike erg x 45 sec @moderate pace
2) Wall ball shots x 12-16 reps
3) Run or bike erg x 45 sec @moderate pace
4) DB Snatches x 12-16 reps
5) rest minute

Accessory Work
3x8/8 stiff legged barbell deadlift
3x3/3 kb tgu
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

6 - 5 - 3 - 3

For every set leave 1-2 reps in the tank
Rest 2-3 min b/w sets

EVERY 6 MIN X 6

A1. Barbell fun (empty barbell)
10 Bar over burpee
20 Hang snatch
30 Front squat
40 Push press

A2. ERG fun
Row/ski 1000 m (steady pace, don’t max out)

A3. Crossfit fun
40 Slamballs
30 sit ups
20 DB snatch, alt.
100 SU

3 rounds for time:
12 Burpee Box Get Overs 120/100cm
20 Strict Pull Ups

Timecap: 15min

Clean segment pull

3 x 3 @100% of clean 1 rm
- 3s pause at start, knee, hip
- no ext.
- 6s. down